cipro prostate inflammation

The Best Compound Exercises

Compound exercises

It would appear that my newsletter about the best fat burning cardio ruffled a few feathers.

I didn’t realise so many people were attached to non-productive activities…. :)

I’m sorry, but I’m not sorry :)

I just want you all to get the best results in the shortest time possible and I know deep down, so you do you!

Going a bit deeper this time, let’s look at what type of resistance training you should be doing for maximum fat loss.

First, let me ask you a question…

When you put body fat on, did you choose where it was stored? The answer of course is no and you all know that.

Well the same goes for when you are trying to lose it.

We have zero control over where it will come off so what we MUST do, is focus on BIG exercises that generate the most energy, build the most muscle and keep your metabolic rate high throughout the day.

The focus should be on your wheels.

Your legs are the largest and most powerful muscle group in the body and include your quadriceps, hamstrings and the glutes. It just so happens to be the one area that many ladies love to target.

It’s a hormonal thing and if you didn’t already realise, this will be a problem area for many of you reading this newsletter.

By working the lower body hard, you potentially will burn more fat from the REST of your body, including areas like your stomach and the back of your arms.

We want to use exercises that give us the most “bang for our buck” so to speak.

Compound exercises that use 2, 3 or more muscle groups at a time.

Here are the best lower body exercises I recommend you use.

1) The Squat – the king of the lower body

2) The dead lift (and all it’s variations)

3) The walking lunge (my favourite)

4) Barbell hip thrusts

5) Bulgarian split squats

So you must focus on your legs but don’t neglect your upper body.

Here are five of the best to work on.

1) The chin up (hits every muscle in the upper body)

2) Bench press/ Db press

3) Bent over barbell row

4) Standing military press

5) Power cleans

If you are not sure what some of these are, perhaps like the Bulgarian split squat or the hip thrust, the best thing to do is search for them on YouTube, there are literally thousands of videos showing each of them.

Putting it all together, you could do weight training 2 -3 times per week and 1 session of cardio listed in my last newsletter.

Are you are serious about burning a lot of fat and making 2015 your best year yet?

Follow these tips and you will be well on your way.

All the best

Gav

@GavUCF

No Comments

Post a reply

Copyright © Ultimate City Fitness, 2013 Site by Fat Girl, PhD.